This is Part 3 of a series of blogs/videos from Cari Ham -  Part 2  Part 1

One of the biggest mistakes the average person makes in their fitness program is not focusing a majority of the strength training on exercises that integrate various muscle groups.  In reference to strength training you may have heard the phrase "Integrate Not Isolate"  and it is a good model to follow if you are looking to get the most out of the time you are spending in the gym.     

Muscle integration means that you are performing exercises that use multiple muscle groups at the same time to complete the movements correctly.  These types of exercises can also be called functional training.  Functional training is meant to mimic activities we do in daily life and make those activities easier.  Muscle isolation, however, means that you are singling out one muscle group to use and performing exercises in a restricted manor.  Some great examples of isolated exercises are weight machines at the gym.  These machines work on a fixed track do not create compound movement.  The machine dictates how an exercise is performed.  These types of restricted movements have little benefit or carry over to day to day living.

So let's take a closer look at what makes functional training or muscle integration such an important component in your workout.  Functional training is training the muscles of the body to work together in harmony.  This harmonious movement is what keeps the muscles balanced, the joints healthy, and everything moving the way nature intended it.  They idea behind functional training is it creates "neuromuscular efficiency."  Neuromuscular efficiency means that all the muscles activated during an exercise work together as one unit.  Functional training emphasizes movement in 3 planes of motion, sagittal, frontal, and transverse.  Movement in all three planes of motion is important because our bodies do not operate in only one direction.  We move front to back, side to side, and rotate our bodies during movement, whether we are working through daily tasks or participating in sports.   So whether you are participating in a strength training program to boost athletic performance or to be the healthiest and most fit person you can be, functional training is going to play a key role in getting the results you want.      

There are many great examples of integrated or functional training exercises.  Functional training exercises are those that involve pushing, pulling, squatting, twisting, bending, lunging, squatting and pushing at the same time, bending and pulling at the same time, lunging and walking...do you get the point.  I could go on and on.  You want to chose exercises that utilize various types of strength: upper body strength, lower body strength, core muscle, balance, stability, and movement at the same time.

So next time you hit the gym, think about incorporating some functional training into your program.  I'm not saying that hitting the occasion machine is the worst thing you can do, but make sure you keep the balance you need in your workouts so you can get the most out of your strength training and stay injury free!

If you need help with ideas of great functional exercises, check out video # 3 below.  We are still working with no equipment, so these are some great option for anyone, whether you are working out at home or in a gym.

I would like to expend a special thanks Julieanna Hever for helping me demonstrate this workout for you.  Please check her out.  She also has great ways to keep you healthy in the new year! 

Workout # 3 consists of the following exercises:

1.  Scorpion/ Leg Extensions- 10 repetitions each, complete both sides

2.  Push Up with Side Plank- 8 repetitions per side

3.  Single Leg Bridge with Hold- 15 repetitions, 15 seconds hold at the top, complete both sides

4.  Single Leg Dead lift- 15 repetitions per side

5.  Static Lunge- 15 repetitions per leg

The same guidelines apply as the last video workout.  They are as follows:

1.  Complete 2-3 sets of each exercise

2.  Move through the exercises in a circuit training format (one right after the other with no rest in between)

3.  Make sure you are breathing.  Exhale through the exertion (or the hardest part of the exercise)

4.  Control is important.  Use a 2:2 count to ensure you are not rushing through your exercises.  That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.

5.  Have water readily available so you continue to hydrate during your workout.

6.  If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.

7.  If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program. 

8.  HAVE FUN!!!